10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking lunge – forward/backward each arm Then: 10x KB Swings 30m Weighted Walking Lunge – hold weight at sides 10x Push Press (same weight as walking lunges?) 5 Rounds, rest […]
POWER 10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30m Tactical Lunge 2x 10 Push Press Then: 15x Goblet Squats 10x Plate Halos each side 250m […]
PE/SE Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge 2×30/30sec hard/easy at machine of choice – open up lungs a bit 🙂 Then: (can partner up and have P1 start on step ups, P2 start on […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 2 x 5 squat jumps Then: 10 to 1 Ladder KB Spike Swings during rest, complete 5 x Burpees Then: 30m Weighted Walking Lunge (Weight at […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy SLSLDL Then: 6 x 2 SLSLDL per side Rest 2 minutes between rounds, During rest, complete 5x Pull Ups Then: 10-1/1-10 Ladder […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 6 x 3 Front Squats Rest 1-2 minutes between sets Then: 10 -1 Ladder of […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 10-1 Push Up […]
Power + Supplemental Warm up 10:00 2 x 8 shoulder openers 2 x 5 Cuban press 3 x 5 wall squat 30 m Tactical Lunge 2 x 5 SOTS with PVC Then: 3 x 8 Front Raise 3 x 8 Lateral Raise 3 x 8 Reverse Fly Then: 5x BB Clean + 20x KB Spike […]
Strength Endurance Warm up 10:00 2 x 8 shoulder openers 2 x 5 cross sym Ys 2 x 5 cuban press 3 x 5 wall squat 3 x 6 deep goblet squat Then – 10 – 1 Front Squat + Push Press Strength Ladder, with Barbell, Dbs or Kbs Separate movements so 10x front squat […]
Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 3 x 5 Strict Press Then: 30m One arm OH Lunge (30m per arm) + one round 30/30 PP with 15 -25# DBs (hold OH for last 30sec) + 5 pull ups + 60 secs FLR 5 rounds Then: […]